Try this Big Arms Workout and be ready for the next wave of #SUNSOUTGUNSOUT
Well now we have that big summer blockbuster out with the superstars flashing their guns, here's a workout to hit them real hard incorporating giant sets throughout! Arm yourself with Performance Prime and perform each exercise back to back, triceps first then biceps!
Triceps super set
Dual Rope push down
Perform full hard contractions with chest out – 12 reps
Close grip press ups
Make sure the elbows are tucked close to the body – 10 reps
Overhead rope extensions
Focus on the stretch here and go to around ¾ of the lockout – 8 reps
Perform 6 sets of these with only 30 seconds rest between each giant set.
Bicep super set
DB Curls standing
Make sure one arm at a time – 10 reps controlled
Control the negative for 3 seconds each rep – 10 reps
Machine preacher curls
Hard contractions holding the contraction for 2 seconds – 12 reps
Again have 6 sets of these with only 30-45 seconds between sets.
You really shouldn’t need to take too long on the arm sessions drive the blood in there and chill out afterwards stretching the muscle out.
I usually would tack on 4-5 sets of calves at the end of arms and 2 sets of rope crunches with a heavy weight and hard contractions.